Easy Vegan Tofu Sandwich

A quick and easy vegan tofu sandwich. This sandwich is made with a simple crispy cast-iron tofu and can be served with your favorite vegetables and condiments!

easy vegan tofu sandwich

When I’m short on time, one of my go-to lunch is a tofu sandwich. Here, I’m sharing how I make my favorite veggie-packed sandwich.

This easy lunch contains a good dose of plant-based protein thanks to the tofu. You can also make it high in fiber by using whole grain brain and by adding a generous amount of vegetables. This recipe might be simple, but it’s delicious, nutritious and filling. It’s perfect for a quick lunch at home, but it also travels well when kept cold in a lunchbox. Bring it to work, school or picnics! I hope you’ll love it as much as we do.

How to Make a Vegan Tofu Sandwich

For the best results, start by pressing the tofu. If you’re short on time, you can skip this step, but it does result in a crispier tofu. You can use a tofu press if you have one. Otherwise, you can press the tofu using towels and heavy books. Simply place the tofu on top of two dish towels. Fold the towels to cover the tofu and place a cutting board on top. Top the cutting board with heavy books and let it sit for 20-30 minutes.

Once the tofu has been pressed, place it in a small bowl with oil, garlic powder and salt. Using your hands, toss the tofu and make sure it’s evenly coated with the oil, garlic powder and salt. Cook the tofu in a cast-iron skillet for 5-6 minutes on one side, then flip and cook for another 4-5 minutes.

Serve the sandwiches with your favorite condiments, vegetables and the crispy tofu.

tofu on a cast-iron skillet
Notes on the Recipe:
  • This recipe is easily customizable. Simply add your favorite condiments and vegetables! I love serving this sandwich with lettuce, alfalfa sprouts, sliced tomatoes, Dijon mustard and vegan mayonnaise.
  • If you’re short on time, you can skip pressing the tofu (I usually do). The tofu will simply be a little more crumbly and won’t be as crispy. It still makes for a good quick meal.
  • I sometimes love adding a splash of soy sauce to the tofu. You can give it a try if you’d like.
  • If you don’t have a cast-iron skillet, you can use a non-stick pan. It works well, but the tofu won’t get as crispy.
  • If you don’t use all the crispy tofu, store leftovers in an airtight container in the fridge for up to 3-4 days.

This recipe is based on the tofu sandwich in my Cooking with Legumes eBook. If you’re looking for more recipes using tofu, beans and lentils, check out the eBook here.

open-faced tofu sandwich with vegetables
open-faced tofu sandwich with vegetables

Quick Vegan Tofu Sandwich

A quick and easy vegan tofu sandwich. This sandwich is made with a simple crispy cast-iron tofu and can be served with your favorite vegetables and condiments!
Course lunch
Cuisine vegan
Prep Time 10 minutes
Cook Time 12 minutes
Press Time 30 minutes
Total Time 52 minutes
Servings 2

Ingredients

  • 1 block (340 to 450g) extra-firm tofu
  • 1 1/2 tablespoon olive oil, divided
  • 1/4 teaspoon salt
  • 1 teaspoon garlic powder
  • 4 slices bread of choice
  • Vegetables of choice
  • Condiments of choice

Instructions

  • Press the Tofu: Press the tofu for 20-30 minutes using a tofu press. If you don't have a tofu press, lay 2 dish towels on top of each other and place the tofu, cut into thick slices. Fold the towels to cover the tofu. Place a cutting board on top of the towel-covered tofu. Top the cutting board with heavy books and let sit for 20-30 minutes.
  • Once the tofu has been pressed, toss it in a small bowl with 1 tablespoon of oil, garlic powder and salt.
  • Heat 1/2 a tablespoon of oil in a cast-iron skillet over medium heat. Carefully transfer the tofu to the skillet. Cook for 5-6 minutes on one side, then flip and cook for another 4-5 minutes.
  • For each sandwich, top one slice of bread (toasted if desired) with your favorite condiments, vegetables and half of the crispy tofu (or your desired amount of tofu). Close the sandwich and serve immediately.

Notes

I love serving this sandwich with lettuce, alfalfa sprouts, sliced tomatoes, Dijon mustard and vegan mayonnaise. Feel free to use any condiments and vegetables you love and have on hand.
If you’re short on time, you can skip pressing the tofu (I usually do). The tofu will simply be a little more crumbly.
I sometimes love adding a splash of soy sauce to the tofu. You can give it a try if you’d like.
If you don’t use all the crispy tofu (I usually have a small serving leftover), store leftovers in an airtight container in the fridge for up to 3-4 days.

If you make this vegan tofu sandwich, be sure to leave a comment and/or give this recipe a rating! I love to hear from you guys. And of course, if you try this recipe, don’t forget to tag me on Instagram!

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WELCOME!

Nourished by Caroline

I’m Caroline, a registered dietitian located in Kelowna, British Columbia. I focus on plant-based nutrition and intuitive eating. I believe in living a balanced life, while eating the food you love. Learn more about my practice here or book an appointment today!